Sugar & Strength Podcast

Kayla Girgen, RD, CPT
  • 5.0 (1)
  • NUTRITION

Want to take control of your blood sugar, energy, and strength without complicated diets, endless tracking, or punishing workouts? Join Registered Dietitian, Personal Trainer, and RUCK FIT author Kayla Girgen as she breaks down realistic, science-backed strategies to help you feel stronger, more energized, and confident in your body. This podcast is for health-minded individuals who want sustainable results—not extremes. Kayla translates complex nutrition and fitness science into practical, doable habits that fit real life, whether you’re balancing a busy schedule, navigating weight loss, or trying to make sense of conflicting advice. Topics you’ll hear on the show include:Blood sugar balance & metabolic healthContinuous glucose monitoring (CGM) insights for everyday lifeRucking, resistance training, and functional fitnessNutrition strategies that support energy, performance, and fat lossReal-life fueling tips for busy professionalsStress, sleep, and lifestyle factors that impact resultsCommon health myths—and what actually works Whether you’re just getting started or looking to fine-tune your health, each episode delivers actionable tools to help you move better, eat smarter, and feel stronger. Start listening and subscribe to begin your journey toward balanced blood sugar, sustainable strength, and better health. Follow on Instagram Subscribe on YouTube Work with Kayla Kayla's Website Buy RUCK FIT: Build Strength and Endurance by Walking with Weight Ask Me Anything: Submit Your Question

Episodes

  1. 2D AGO

    AMA: Obesity as a Disease, Recommended Blood Tests & Supplements Worth Your Money

    In this first AMA (Ask Me Anything) episode of the Sugar & Strength Podcast, host Kayla Girgen, RD, LD, CPT, pulls back the curtain to share the heart behind the podcast and a character profile ChatGPT created about her, offering listeners a deeper look into her journey and values.From there, she dives into Sugar & Strength Academy members’ questions. In this episode, you’ll discover:- How recognizing obesity as a metabolic disease is changing the field of dietetics- Which blood tests are most helpful beyond a standard annual panel - Why “normal” doesn’t always mean “optimal” when it comes to bloodwork- How to decide which supplements are worth it—or not- What supplements may be helpful when taking a GLP-1 medicationThroughout the episode, Kayla emphasizes foundational habits over shortcuts. Thank you for listening! Chapters: 00:00 Introduction 02:44 Kayla, According to ChatGPT10:09 Understanding Obesity as a Disease12:39 Education and Testing Criteria for Registered Dietitians17:13 Obesity-Specific Training Available for Dietitians 21:46 Recommended Blood Tests Beyond Routine Panels27:31 Understanding Supplements: What's Worth It and What's Not?38:35 Supplement Recommendations for GLP-1 Users Keywords:metabolic health, obesity as a disease, bloodwork, optimal labs, GLP-1 medications, supplements, AMA, Registered Dietitian🔗Links Mentioned In This Episode: Join the Sugar & Strength Academy*Try for FREE! Your first week is on me. Shop ProCare Health Bariatric Supplements*use ‘KAYLA’ for 10% off Apply to Work with Kayla Cure Electrolytes**use ‘KAYLA’ for 20% off**Strawberry Kiwi and Lemonade are my faves! RD/N Board Certification Test Specifications Criteria for Obesity Certificate Course from CDR Submit Your AMA Question(s) More from Kayla: Ruck Fit: Build Strength and Endurance by Walking with Weight Join the Waitlist for My 5-Week Blood Sugar Breakthrough Program Free Dietitian-Approved Food List Follow on Instagram Subscribe on YouTube Kayla's Website Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

    41 min

  2. 2D AGO

    Muscle, Movement & Metabolism: Building Strength for Better Health

    In this episode, Kayla breaks down why muscle is about so much more than aesthetics, and why strength and movement are foundational to metabolism, blood sugar balance, and long-term health. In this episode, you’ll learn:- What makes muscle the most “metabolically active” tissue in the body- Fat loss vs. weight loss—and why the scale can be misleading- Why being a “slow loser” can actually be a good thing- What to know about muscle loss with GLP-1 medications- The three non-negotiables for preserving muscle- Strength training vs. cardio & the unique benefits of each- Why rucking is Kayla’s favorite hybrid exercise for strength & cardiovascular gainsBuilding muscle and strength isn’t optional—it’s an investment in your metabolism, mobility, blood sugar, and future quality of life. Start where you are, build consistency, and focus on progress—not perfection. Chapters:00:00 Introduction02:31 Why Muscle Matters: Muscle Quality03:09 How Muscle Impacts Blood Sugar & Insulin Sensitivity07:18 More Benefits of Muscle on Longevity10:45 Mindset Shift: Fat Loss vs. Weight Loss14:23 How Weight Loss Impacts Body Composition18:53 Strength Training vs Cardio: What's Better?25:06 Rucking: The Ultimate Hybrid Exercise28:13 Final Thoughts Keywords:blood sugar balance, insulin sensitivity, metabolic health, muscle and metabolism, strength training for women, fat loss vs weight loss, body composition🔗Links Mentioned In This Episode:Ruck Fit: Build Strength and Endurance by Walking with Weight Blog posts:- Strength vs. Cardio: What’s Better?- Weighted Vest vs Rucksack: Which Is Better for Walking with Weight?- Rucking for Women: How to Level Up Your Walks, Build Strength, and Boost Confidence BMR/REE Calculator- Estimate how many calories you burn at rest Join the Waitlist for My 5-Week Blood Sugar Breakthrough Program Rucking 101 PDF Join the Sugar & Strength Academy Apply to Work with Kayla**Private coaching with CGM includes glu Submit Your AMA Question(s) More from Kayla: Follow on Instagram Subscribe on YouTube Kayla's Website Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

    32 min

  3. 2D AGO

    Why Bother With Blood Sugar: Short-Term Wins, Long-Term Gains & How CGM Can Help

    In this foundational episode of the Sugar & Strength Podcast, Kayla Girgen, RD, LD, CPT breaks down why blood sugar balance matters far beyond diabetes, including how it connects to weight loss, energy, metabolic health, and long-term disease prevention. Kayla walks through the short-term and long-term benefits of stabilizing blood sugar and introduces continuous glucose monitoring (CGM) as a powerful awareness toolIn this episode, you’ll learn: - What blood sugar balance really means- How blood sugar spikes and crashes drive cravings, fatigue, and food noise- Short-term benefits of balancing blood sugar- Long-term benefits for metabolic health- What Continuous Glucose Monitoring (CGM) is - How CGM works and how to get one for yourself- Pros and cons of CGMKayla also shares resources to help you get started, including a free CGM Quick Start Guide and YouTube video walking through the Dexcom Stelo application. Chapters: 0:03  Introduction to Blood Sugar Balance and CGM 3:14  Short-Term Benefits of Blood Sugar Management 9:22  Long-Term Benefits of Blood Sugar Management 18:31  Continuous Glucose Monitoring (CGM) Overview 32:57  Conclusion and Next Steps Keywords:blood sugar balance, continuous glucose monitoring (CGM), metabolic health, Dexcom Stelo, cravings, weight loss🔗 Links Mentioned In This Episode:Download Kayla’s Free CGM Guide Purchase Dexcom Stelo on Amazon*  *Ignore the poor reviews; many come from users who struggle to interpret the data or get a replacement when things go wrong—that’s where a coach like me comes in! Watch Kayla’s Dexcom Stelo Application on YouTube Apply to Work with Kayla Join the Waitlist for My 5-Week Blood Sugar Breakthrough Program Submit Your AMA Question(s) More from Kayla: Follow on Instagram Subscribe on YouTube Kayla's Website Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

    35 min

  4. JAN 21

    Beyond the Noise: What To Expect from the Sugar & Strength Podcast

    In this first episode of the Sugar & Strength Podcast, Kayla Girgen, RD, LD, CPT, shares the vision behind the podcast and what listeners can expect. From blood sugar balance and continuous glucose monitoring (CGM) to functional fitness and rucking, this podcast cuts through health and nutrition noise with layered, nuanced conversations. Grounded in Kayla’s experience as a Registered Dietitian, Personal Trainer, and long-time coach, the goal is to help listeners find practical, sustainable solutions that fit their life, because there is no one-size-fits-all approach. Chapters 00:00 Introduction to Sugar and Strength Podcast 03:25 The Shift from Influencer Culture to Long-Form Content 05:51 Building a Foundation for Blood Sugar and Strength 07:16 Kayla's Personal Journey and Professional Background 11:11 The Role of Continuous Glucose Monitoring in Nutrition 14:16 Personal Interests and Closing Thoughts Keywords: blood sugar, strength training, continuous glucose monitoring, nutrition, personal training, health podcast, wellness, dietitian, fitness, lifestyle Follow on Instagram Subscribe on YouTube Work with Kayla Kayla's Website Buy RUCK FIT: Build Strength and Endurance by Walking with Weight Ask Me Anything: Submit Your Question Death of Influencer Culture by Alex Manderstam

    13 min
  • 4 Episodes

Ratings & Reviews

About

Want to take control of your blood sugar, energy, and strength without complicated diets, endless tracking, or punishing workouts? Join Registered Dietitian, Personal Trainer, and RUCK FIT author Kayla Girgen as she breaks down realistic, science-backed strategies to help you feel stronger, more energized, and confident in your body. This podcast is for health-minded individuals who want sustainable results—not extremes. Kayla translates complex nutrition and fitness science into practical, doable habits that fit real life, whether you’re balancing a busy schedule, navigating weight loss, or trying to make sense of conflicting advice. Topics you’ll hear on the show include:Blood sugar balance & metabolic healthContinuous glucose monitoring (CGM) insights for everyday lifeRucking, resistance training, and functional fitnessNutrition strategies that support energy, performance, and fat lossReal-life fueling tips for busy professionalsStress, sleep, and lifestyle factors that impact resultsCommon health myths—and what actually works Whether you’re just getting started or looking to fine-tune your health, each episode delivers actionable tools to help you move better, eat smarter, and feel stronger. Start listening and subscribe to begin your journey toward balanced blood sugar, sustainable strength, and better health. Follow on Instagram Subscribe on YouTube Work with Kayla Kayla's Website Buy RUCK FIT: Build Strength and Endurance by Walking with Weight Ask Me Anything: Submit Your Question

Information

  • Creator
    Kayla Girgen, RD, CPT
  • Years Active
    2K
  • Episodes
    4
  • Rating
    Explicit
  • Copyright
    © 2026 Kayla Girgen, RD, CPT
  • Show Website
    Sugar & Strength Podcast